This is not a bad thing if you want a sexy, lean runner’s body. But if you’re trying to bulk up, stop distance running. Instead, incorporate cardio in low-intensity recovery sessions.

If you’re a skinny guy that runs three or more miles a day, it will be very difficult for you to build muscle. If you love running, then by all means continue. Just know that it’s a huge part of the reason why you don’t look like a superhero. You should spend your time on three things for maximum efficiency: Lifting three times a week, eating big, and sleeping. That’s it.

Q: What is the “cut phase” and “bulk phase”? And do they work?

This is hotly debated in the fitness world. Probably because most people do it wrong. The bulk phase ends up being a calorie free-for-all. And the cut phase is spent trying to undo the bulk phase weight gain.

Here at Factor 75, we think there’s a better way. Don’t put yourself on a yo-yo diet. Eat clean foods and pump hard; your progress will be more gradual, but consistent.

We love Jason Ferruggia’s stance: “You will still end up making the same progress without having to go through the fat-ass phase.”

When you allow yourself to get fatter you not only increase the size of your fat cells but there is also evidence showing that you can increase the number of fat cells you have. This means that it will forever be easier to get fat again and harder to get lean. So basically one or two “bulk” phases gone awry and you’re fucked for life. As many people have said before, the best way to get lean is to never get fat in the first place.

Q: I’m lifting weights, but I’m not getting jacked. What should I do differently?

Eat more.

If you’re not gaining weight, you gotta eat more. Pack on protein (more on that below). Take in high-quality carbs like sweet potatoes, brown rice, and steel cut oats. Choose high-calorie snacks like nuts and seeds.

Don’t cut your carbs.

If your cache of carbs is low, your body will use protein as an alternate fuel source, and your muscles won’t grow as much as they would if you were feeding them a cocktail of protein and carbs. As for the fat, it’s vital for the production of muscle-building testosterone. (Studies show that guys who eat higher-fat diets also have higher testosterone levels.)

This study showed the spike in growth hormone at the onset of exercise. You can see that the greatest amount of growth hormone release was measured during shorter, high-intensity workouts, and the hormone release drops off during longer, cardio-intensive workouts.

That’s why weight training is better than cardio for muscle mass.

Sleep more.

Your growth hormone is stimulated in two major ways: exercise and sleep.

If you don’t get enough rest you’ll greatly reduce your growth hormone secretion. This is essential for repairing muscles after a workout and making them pumped and toned. These twostudies found that 70 percent of your hormone release happens during slow-wave sleep (SWS) (stages three and four below).

That’s a lot! So don’t skimp. Read more about the importance of recovery here.

This graph shows the five stages of brain waves during an average sleep cycle.

The first four stages are non-REM sleep and are characterized by high amplitude, low frequency EEG waves (a measure of brain activity). Growth hormone release is highest during the deep-sleep (SMS) phases three and four.

Check out the spike in growth hormone release during the early morning SWS sleep phase.

Q: Should I be eating more protein? How much is enough?

This is a hard one. The experts have differing opinions. Ultimately, the best way to know how many grams of protein you should be eating is to track your progress. [Try one of these handy apps to make it easier]

Remember, fitness advice is just a guideline. Listen to your own body to determine what works best for you. Here’s where to start:

Peter Lemon, professor of exercise nutrition at the University of Western Ontario, told Men’s Fitness candidly, “If you’ve been shooting for a gram of protein per pound of body weight–or more–you’re overdoing it. Your body won’t be able to process those extra calories, and they’ll ultimately end up as just one thing: fat.”

Lemon recommends between 0.5 and 0.7 grams of protein per pound of body weight.

So what does that look like?

If you’re 180lbs x 0.5g of protein per pound = Shoot for 90g protein a day. Protein has 4 calories per gram, so 90g x 4 calories = aim to eat 360 protein-calories a day

On the other hand, Michael Matthews of Muscle for Life observes the weightlifting rule of thumb: One gram of protein per pound of body weight per day.